Wasabi can be good for you when eaten in small amounts. It contains compounds called isothiocyanates, which are responsible for its sharp, pungent taste. These compounds may reduce inflammation and help fight bacteria. However, most wasabi served in restaurants isn’t the real thing.
Aside from flavor, wasabi may help slow the growth of harmful bacteria, which is one reason it is often served with raw fish.
One study found that wasabi reduced E. coli and Staphylococcus aureus, two types of bacteria that commonly cause foodborne illness. However, more research is needed to confirm these findings.
Wasabi may help lower inflammation, which could protect cells from damage over time. Test-tube studies suggest it may do this by blocking pathways that trigger the release of inflammatory chemicals. However, more human research is needed.
Compounds in wasabi may support brain health by helping protect nerve cells from damage.
In one small study of older adults, wasabi extract was linked to better working memory, such as remembering a person’s name long enough to use it in conversation. Episodic memory, or the ability to recall past events or experiences, also improved.
However, this study used a concentrated supplement, so it’s unclear whether eating small amounts of wasabi would have these same effects.
Some test-tube and animal studies suggest that compounds found in wasabi, including isothiocyanates, may help slow the growth of cancer cells. However, this research is still early, and there is no evidence that wasabi alone can prevent or treat cancer in people. More human studies are needed.
Eating small amounts of wasabi is safe for most people. Consuming large amounts may increase the risk of bleeding or bruising, especially in people with bleeding disorders or those taking blood-thinning medications.
Other potential side effects include:
- Burning in the mouth or nose
- Stomach irritation
- Heartburn
Real wasabi is much less common, but there are ways to tell the difference.
- Look at the color and texture. Real wasabi has a softer, natural green color and is often freshly grated, which gives it a slightly grainy texture. Imitation wasabi is usually bright green and very smooth.
- Notice how the heat fades. Authentic wasabi has a more subtle heat that fades quickly. Imitation wasabi tends to have a stronger burn that lasts longer.
- Check ingredient lists. Products made with real wasabi often list Wasabia japonica or wasabi root as an ingredient. Many tubes labeled “wasabi” contain mostly horseradish.
- Ask at restaurants. If a restaurant serves real wasabi, it’s often mentioned on the menu. If you’re not sure, you can always ask.
